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Workouts / Your dream body in 30 days
80
Workout

Circuit training for buttocks and thighs

~55 min.
~660 kcal
Female
⁉️ Comments

"Circuit training for buttocks and thighs" This workout is aimed at working the muscles of the buttocks and thighs. Exercises such as squats, various lunges actively engage the gluteus maximus muscle, which helps form the volume of the buttocks and give them a beautiful shape. Thigh muscles will take more a tightened shape, relief will be drawn and the condition of the skin will improve. In combination With proper nutrition you can achieve good results.

Main exercises
Lunges L
1
Level: 1
6
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Round 1
Sumo squat
1
Level: 1
10
Squats
5
Level: 3
20
Swimmer start (alternating)
5
Level: 1
10
Backward lunge with leg change
4
Level: 2
12
Round 2
Sumo squats
4
Level: 1
15
Squats
5
Level: 3
20
Swimmer start (alternating)
5
Level: 1
10
Backward lunge with leg change
4
Level: 2
12
Round 3
Sumo squats
4
Level: 1
15
Squats
5
Level: 3
20
Swimmer start (alternating)
5
Level: 1
10
Backward lunge with leg change
4
Level: 2
12
Round 4
Sumo squats
4
Level: 1
15
Squats
5
Level: 3
20
Swimmer start (alternating)
5
Level: 1
10
Backward lunge with leg change
4
Level: 2
12
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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